2.19.2019

 In Workout of the Day

Warm Up

Row or Bike 2 minutes

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Hang from Pull Up Bar 30 seconds
  • Wall Walk x 1

Workout of the Day

Performance

A. Complete as many HSPU as possible in 2 minutes

B. Weighted Pull Up – Test 1RM

A. EMOM for 20 (5 Sets)

  • Min 1 – Power Clean x 3 + Bar Facing Burpee x 6
  • Min 2 – CTB Pull Up x 10-12 or max reps in 45 seconds
  • Min 3 – HSPU x 10-12 or max reps in 45 seconds
  • Min 4 – Rest

GPP

A. 3 Sets

  • Scap Pull Up x 5
  • FLR x 30-45 seconds

B. 3 Sets

  • Single Arm Ring Row x 5-8 per @ 2011
  • Wall Walk x 2-3

C. EMOM for 20 (5 Sets)

  • Min 1 – Russian KBS x 15-20
  • Min 2 – Jumping CTB Pull Up x 8-10
  • Min 3 – Push Up x max reps in 40 seconds
  • Min 4 – Rest

 

 

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